There used to be a delicious little vegetarian restaurant down town. It included a fresh juice bar, and a lower level pub (non-smoking, in the days when that was still something one could do in a bar.) The entire concept was ahead of its time, and so fabulous. Unfortunately at the time we were still a small conservative town that didn’t embrace new ideas and choices. The loyal few were not enough at the time to keep business going. These are a couple of my favourites that I have experimented with over the years to get similar results.
Hot Spinach Wrap
Ingredients:
- 1 medium Portobello mushroom, sliced
- ½ cup green peppers in thin, short strips
- 1 clove minced garlic
- 1 cup chopped, or baby leaf spinach (wilt in a bit of hot water in microwave or lightly steam)
- 1 tbsp Bragg’s liquid (or your preferred light soy sauce)
- ½ cup diced feta cheese
- 2 tbsp fat free sour cream
- 2 eight inch whole wheat tortillas
Directions:
- Sauté mushrooms, green peppers and garlic over low in a small amount of oil, or water to prevent sticking. It will not require much liquid as the mushroom will soon produced juice to keep it moist.
- Stir in spinach and feta, and sauté until feta is warmed through. Some of it will become creamy, but not all the chunks should melt. This only takes 3 or 4 minutes.
- Warm tortillas. Place each tortilla on plate and divide mixture. Tuck in ends and roll up neatly. Top with a dollop of sour cream.
- Serve with sesame rice, and a nice mixed greens salad.
Serves two. Each serving has: 292 Calories; 13.g fat; 34 g Carbohydrates; 14.0 g Protein
Sesame Rice
Using brown rice in your cooking, instead of white, increases your protein and fibre intake. While white rice is more predictable in cooking, the processing polishes off the healthy bran layer. Brown rice also tastes delicious without flavour or seasoning due to its nutty taste and texture, and makes you feel full, longer. This recipe with added sesame oil has heart healthy antioxidants, as well anti-inflammatory benefits.
Ingredients:
- ½ cup brown rice
- 1 ¼ cups water
- 2 shallots, minced
- 1 clove garlic, minced
- 1 tsp sesame oil
- 1 tbsp toasted sesame seeds
Directions:
- Add rice, water, garlic and shallots to cooking pot.
- Bring rice mixture to a boil, reduce heat to medium low and cover.
- Simmer rice for 20 minutes covered. Remove from heat and let sit covered for 15 minutes to continue softening.
- Serve sprinkled with toasted sesame seeds.
Serves two. Each serving has: 290 Calories; 8 g fat; 43 g Carbohydrates; 6.0 g Protein
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